10 Week No-Gym Home Workout Plan!

For those who want to lose weight, gain muscle and also get fit here is a mini-challenger workout plan for both man and woman. The good thing is that for this type of workouts you don’t need to visit the gym, they can be done at home without equipment needed.

Below is the 10 Week Home Challenging Workout Plan that will help you get the perfect body shape.

Take the following steps:

Drink plenty of Water or infused water could just be the best beginning.

Choose the time of day you will exercise.

Choose a start date and get going.

Regular exercise.

10 Week No-Gym Home Workout Plan:

Monday

20 Squats

15 Second Plank

25 Crunches

35 Jumping Jacks

15 Lunges

25 Second Wall Sit

10 Sit Ups

10 Butt Kicks

5 Push Ups

Tuesday

10 Squats

30 Second Plank

25 Crunches

10 Jumping Jacks

25 Lunges

45 Second Wall Sit

35 Sit Ups

20 Butt Kicks

10 Push Ups

Wednesday

15 Squats

40 Second Plank

30 Crunches

50 Jumping Jacks

25 Lunges

35 Second Wall Sit

30 Sit Ups

25 Butt Kicks

10 Push Ups

Thursday

35 Squats

30 Second Plank

20 Crunches

25 Jumping Jacks

15 Lunges

60 Second Wall Sit

55 Sit Ups

35 Butt Kicks

20 Push Ups

Friday

25 Squats

60 Second Plank

30 Crunches

55 Jumping Jacks

60 Lunges

45 Second Wall Sit

40 Sit Ups

50 Butt Kicks

30 Push Ups

Sat/Sun
REST

Cardio (by week)

30 second sprint, 30 second jog (5x)

35 second sprint, 45 second jog (6x)

45 second sprint, 60 second jog (7x)

50 second sprint, 45 second jog (8x)

55 second sprint, 30 second jog (7x)

60 second sprint, 45 second jog (6x)

65 second sprint, 60 second jog (5x)

70 second sprint, 45 second jog (6x)

75 second sprint, 30 second jog (7x)

80 second sprint, 45 second jog (8x)

How much exercise is enough to lose weight?

A perfect training should be at least 45 to 60 minutes, but this changes from person to person and it depends on how much weight you want to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

If you are a beginner, then start with 50 minutes of exercise a week and build to 200 minutes.